Cornish Sole (Whole, Pan Ready)

Cornish Sole, Pan Ready, Dark Skin Off (Frozen)

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Cornish Sole, or Megrim Sole as we like to call it, is sustainable, delicious, easy to cook and good value! We thoroughly recommend you give it a go. It has a flavour and texture between Lemon Sole and Dover Sole and can be cooked in the same way. Each fish is hand prepared, either with a light trim of the frills & fins or pan-ready and dark skin off, which means we will remove the head, trim up the edges and take off the dark top skin. We then pack and blast freeze the fish. One whole fish is enough for a sharing starter for 2 or a generous main course for 1.

  • Landed daily across all the main south west markets, including Newlyn and Plymouth
  • Stocks in Cornwall are heathy and it is 'Recommended' by The Cornwall Good Seafood Guide
  • Good source of Omega 3 oils and contains plenty of minerals and vitamins
  • Pan ready, & works well.....cooked in a pan!
Recipes & Cooking illustration

Recipes & Cooking

Pan ready Cornish sole, as you would expect can be cooked in a pan! We recommend you use a pan that can go in the oven too, as starting off on the hob and finishing the cooking in the oven is like a 'best of both worlds'. You get the caramelisation from the heat on the hob and can finish off the cooking in a hot oven. Score the dark skin on the fish and cook with a little oil or butter dark skin down until brown and caramelised. Then flip over and finish off in the oven. Serve with new potatoes, spinach and parsley butter.

Health & Nutrition illustration

Health & Nutrition

Cornish Sole is a low fat, low calorie and high protein fish. It is an excellent source of healthy Omega 3 oils, containing 644 mg per 100 g of edible fish, which is almost 5 times the amount found in the more popular Lemon Sole! It also has lots of beneficial vitamins and minerals, which are so vital for a healthy diet.

Sustainability illustration

Sustainability & Provenance

The stocks of Megrim are healthy and it is thought that current fishing levels are sustainable. In Cornwall the minimum landing size is 25cm and the majority of Cornish trawlers use nets which allow juvenile fish to escape. They are 'Recommended' by Cornwall Good Seafood Guide. Read more

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